The Challenge » Active Lifestylehttp://www.thechallenge.com
A ViSalus BlogFri, 24 Jan 2014 23:26:40 +0000en-UShourly1http://wordpress.org/?v=3.5.1Early Morning Circuithttp://www.thechallenge.com/fitness/early-morning-circuit/?utm_source=rss&utm_medium=rss&utm_campaign=early-morning-circuit
http://www.thechallenge.com/fitness/early-morning-circuit/#commentsWed, 22 Jan 2014 20:16:26 +0000Louise Josehttp://thechallenge.com/?p=4304This morning workout will only take a few minutes but the effects will last you all day! Pushups – 7 reps Make sure to keep your hands a shoulder width apart and your hands are pointing straight. Crunches – 10 reps When doing crunches keep your back off the floor until you have finished all...

]]>http://www.thechallenge.com/fitness/early-morning-circuit/feed/0The Around-the-House Workouthttp://www.thechallenge.com/fitness/house-workout/?utm_source=rss&utm_medium=rss&utm_campaign=house-workout
http://www.thechallenge.com/fitness/house-workout/#commentsWed, 15 Jan 2014 11:04:33 +0000Louise Josehttp://thechallenge.com/?p=4296There is no excuse not to do exercise while you are getting ready for work in the morning! Follow these steps and you’ll tone up in no time! The Bedroom Rise and Shine – Single Leg Stand Ups Start by sitting on the edge of your bed with your arms crossed over your chest. Stand...

There is no excuse not to do exercise while you are getting ready for work in the morning! Follow these steps and you’ll tone up in no time!

The Bedroom

Rise and Shine – Single Leg Stand Ups

Start by sitting on the edge of your bed with your arms crossed over your chest. Stand up using one foot (keeping the other raised off the ground). Lower yourself back onto the bed, keeping your foot off the ground. Do this for 10 reps, then change leg.

Wake Up – Windmills

Place your feet a hip width apart and facing forward. Reach for your left ankle with your left hand, raising your right arm in the air as you reach down. Alternate between reaching for your left and right ankles. Keep your stomach engaged throughout the exercise. Do this for 20 reps, 10 on each side.

The Bathroom

Bath Tub – Press-Up’s

With both hands on the edge of the bath, a shoulder new love songs width apart, get into the press-up position (if this is too hard then use the sink). Lower yourself down, bending your elbows. Do this for 10 reps.

Stretch it Out – Glute Bridge

Lie flat on your back and place your feet on the edge of your bath. With your arms by your side, raise your hips so that you are resting on your shoulders. Make sure that you keep your stomach engaged (pulled in). Pause and repeat 5 times—increasing reps to 10.

The Kitchen

While you are having your morning Vi-Shape® Shake, make sure that you still work out!

Keep up – Knee Thrusts

Place both hands on the kitchen work surface a shoulder width apart. Make sure that your feet are a hip width apart. Pull your left knee up and push back down quickly. Repeat 10 times and then move onto the right leg.

Pre-Work – Pullovers

Face the ceiling and form a bridge by resting your shoulders and head on your kitchen table. Keep your feet flat on the ground, a hip width apart and your knees bent at a 45° angle. With straight arms, hold a bag of flour raised just above your legs. Stretch it over your head and move it back. Repeat this action 10 times.

]]>http://www.thechallenge.com/fitness/house-workout/feed/0Fat-Burning Yoga Workout for Beginnershttp://www.thechallenge.com/fitness/yoga-for-beginners/?utm_source=rss&utm_medium=rss&utm_campaign=yoga-for-beginners
http://www.thechallenge.com/fitness/yoga-for-beginners/#commentsWed, 08 Jan 2014 11:34:56 +0000Louise Josehttp://thechallenge.com/?p=4268Ever wanted to try yoga but thought it was too hard? Give our tips for beginners a go! This workout will not only teach you about relaxation but will also help to burn fat. Extended side-angle pose (utthita parsvakonasana) Step forward with your right leg to the side. Keep your right leg bent and either...

Ever wanted to try yoga but thought it was too hard? Give our tips for beginners a go! This workout will not only teach you about relaxation but will also help to burn fat.

Extended side-angle pose (utthita parsvakonasana)

Step forward with your right leg to the side. Keep your right leg bent and either rest your right arm on your right leg, or place your right hand on the floor near the inside of your right foot. Keep the sides of your body long and extend your left arm over your head, creating a long line from the outside of your left foot all the way out through your fingertips. Hold for 10 breaths. Repeat on the other side.

Revolved side-angle pose (parivrtta parsvakonasana)

Lift your right foot into the air and step it forward between your hands. Keep your left heel up and bend your right knee. Draw your arms up overhead. Square your hips to the front of the mat and lift them away from your thighs. Place your hands in a prayer position at your chest, lift your belly up and in, and twist to the right. Cross your left elbow over your right leg and gently twist your torso to the right. Hold for 10 full breaths. Repeat on the other side.

Warrior I (virabhadrasana I)

Turn your back heel so the toes are angled out at 45 degrees and your front foot faces directly ahead. Straighten your hips and body with the front of your mat, and extend your arms above you. To stabilize your body, press down through your back foot and scoop your tailbone under to lengthen the lower back. Hold for 10 breaths. Repeat on the other side.

To protect your wrists, make sure that your middle fingers point directly forward. Press evenly through all parts of your hands. Keep your spine long and straight by pressing outward through the top of your head and scooping your tailbone under as though it could touch the space between your heels. Make sure you use your legs, rotate your heels slightly outward and press them toward the floor, drawing your kneecaps up as you do so. Press your heels closer to the floor every time you exhale. Hold for five full breaths.

Meditation technique for savasana

This pose can be used to release tension, decrease anxiety and cope with stressful situations. Although the technique can be used anywhere, it works particularly well with corpse pose. Depending on how quickly you start to feel relaxed, the exercise can take between 5 to 15 minutes to complete. Here’s how: imagine that your body is made of candle wax. Shift your awareness to the crown of your head, and melt that space with your gaze. As the wax begins to melt, feel the tension releasing from your scalp. Scan downward slowly through your face, neck and the rest of the body until you reach your toes, spending extra time melting any areas that feel tense. To finish, scan from the toes all the way back to the crown of your head. When you have finished, focus your mind on the sound of your breath and simply relax.

]]>http://www.thechallenge.com/fitness/yoga-for-beginners/feed/0Recipe of the week: Pineapple Upside-Down Shakehttp://www.thechallenge.com/active-lifestyle/pineapple-upside-down/?utm_source=rss&utm_medium=rss&utm_campaign=pineapple-upside-down
http://www.thechallenge.com/active-lifestyle/pineapple-upside-down/#commentsMon, 06 Jan 2014 10:14:00 +0000Louise Josehttp://thechallenge.com/?p=4276We are really looking forward to trying this Pineapple Upside-Down Shake! Ingredients: Mix the following ingredients together in a blender: 2 scoops Vi-Shape® 250 ml almond milk 4-6 chunks of frozen pineapple 1 glace cherry A dash of cinnamon As with all of the recipes that we post, feel free to modify the ingredients to...

]]>http://www.thechallenge.com/active-lifestyle/pineapple-upside-down/feed/015 Minute Chest and Back Workouthttp://www.thechallenge.com/fitness/chest-and-back/?utm_source=rss&utm_medium=rss&utm_campaign=chest-and-back
http://www.thechallenge.com/fitness/chest-and-back/#commentsFri, 06 Dec 2013 10:37:11 +0000Louise Josehttp://thechallenge.com/?p=4224Looking for a quick way to build your chest and back? Then this 15-minute exercise routine to gain lean muscle will be right up your alley! Single Arm Row – 8 reps on each side Kneel with one knee on a flattened bench press bench and the other leg extended with your foot flat on...

Place the rubber exercise band around your ankles. Lie on your side making sure that your hips and legs are straight and your head is supported with your arm bent. Slowly raise your top leg and then slowly lower it. Repeat on the other side.

Step 3

Mini Band Walking – 10-15 steps in each direction

Place the rubber exercise band around your ankles. Stand up straight with your feet in line with your hips. Walk side ways to your left for two paces and vice versa keeping the band taught.

]]>http://www.thechallenge.com/fitness/perky-butt/feed/0Three Tips to a Flat Tummyhttp://www.thechallenge.com/fitness/flat-tummy/?utm_source=rss&utm_medium=rss&utm_campaign=flat-tummy
http://www.thechallenge.com/fitness/flat-tummy/#commentsWed, 20 Nov 2013 10:15:17 +0000Louise Josehttp://thechallenge.com/?p=4206These are our three tips to a flat tummy! STEP 1: The Cross Chop – 10-15 reps each side Combining a chopping motion with a squat, this exercise works the stomach, legs and arms. The more muscles you work, the more fat you burn. Set your feet just wider than your shoulders and pull your...

]]>http://www.thechallenge.com/fitness/flat-tummy/feed/0Dr. Michelle Craft: Conquering Obstacles and Challenge Goalshttp://www.thechallenge.com/fitness/ninety-days/?utm_source=rss&utm_medium=rss&utm_campaign=ninety-days
http://www.thechallenge.com/fitness/ninety-days/#commentsWed, 13 Nov 2013 10:34:05 +0000Louise Josehttp://thechallenge.com/?p=4195Ninety days ago, Dr. Michelle Craft was broken. At a physical checkup, which coincided with the anniversary of her sister’s death, Michelle found out that her heart was functioning at only 18%. This lead to her suffering from prolonged bouts of fatigue, breathlessness, chest pains and pain in her arms and ribs. golden seals pills...

Ninety days ago, Dr. Michelle Craft was broken. At a physical checkup, which coincided with the anniversary of her sister’s death, Michelle found out that her heart was functioning at only 18%. This lead to her suffering from prolonged bouts of fatigue, breathlessness, chest pains and pain in her arms and ribs.

All of this had come about as a result of a parasitic infection she had contracted the year before after traveling to the Bahamas.

Michelle was left with three choices: to go the medical route, which would involve invasive surgery; taking medication that could cause stomach ulcers and cortisone, which corrodes the bones; or change her lifestyle for the better!

She chose to take on the Body by Vi Challenge®—sticking to her Core Kit, learning how to minimize stress, and adding weight training to her exercise routine.

Michelle entered her Challenge with the determination and focus needed to see it through. “My goal was to build muscle. The heart is a muscle and I was going to build it and strengthen it,” she said. During her Challenge, Michelle had to take a two-week break after falling ill with an upper-respiratory infection.

After having much success and seeing major changes in her health, she decided to enter the “Active” category at enter.vi.com.

Michelle has now completed her Challenge and feels so alive! “I have no pain and have increased energy, stronger muscles and even more gratitude for life. This Challenge was special to me because I believe it saved my life,” she said.

]]>http://www.thechallenge.com/fitness/ninety-days/feed/03 Steps to Get Model-Ready Legs!http://www.thechallenge.com/fitness/model-ready-legs/?utm_source=rss&utm_medium=rss&utm_campaign=model-ready-legs
http://www.thechallenge.com/fitness/model-ready-legs/#commentsSat, 09 Nov 2013 10:56:14 +0000Louise Josehttp://thechallenge.com/?p=4189These are our three tips to model-ready legs! STEP 1: Disco Lunge – 10-15 reps on each leg Like a normal lunge, take the left leg back and drop down so that the left knee is nearly touching the floor and the right leg is at a right angle. As you lower yourself down, raise...

Like a normal lunge, take the left leg back and drop down so that the left knee is nearly touching the floor and the right leg is at a right angle. As you lower yourself down, raise your arms with your hands in a thumbs-up.

Repeat the sequence with your right leg.

Aside from toning your legs and butt, this exercise assists in burning fat. Raising the arms extends your spine to improve posture, and pulling in the stomach helps to support your back and tone your stomach.

STEP 2:

Drop Lunge -10-15 reps on each leg

Put your hands on your hips and take your left leg back diagonally behind you. Drop down into a lunge position so that both legs are bent with the left knee almost touching the floor. Keep your stomach drawn in and your hips straight.

Repeat the sequence with your right leg.

This exercise stretches the hips and works the butt at different angles—burning more fat. It helps to improve stability and keep your joints healthy and safe.

STEP 3:

Single Leg Remaining Dead Lift – 10 reps on each leg

Standing on your left leg, bend forward and extend your right leg in line with your body. Keep your hands on your hips and pull in your stomach.

This exercise is great for improving core stability, burning fat and toning your butt.

]]>http://www.thechallenge.com/fitness/model-ready-legs/feed/0Get Exercising on Your Challenge!http://www.thechallenge.com/fitness/exercising-on-your-challenge/?utm_source=rss&utm_medium=rss&utm_campaign=exercising-on-your-challenge
http://www.thechallenge.com/fitness/exercising-on-your-challenge/#commentsWed, 06 Nov 2013 10:25:42 +0000Louise Josehttp://thechallenge.com/?p=4183These are our top tips to get you started when it comes to exercising on your Challenge! It doesn’t need to be hard, and once you start you won’t be able to stop! Get in workout mode with new gear Treat yourself to some new sports gear. Feeling comfortable is top priority, but so is...

These are our top tips to get you started when it comes to exercising on your Challenge! It doesn’t need to be hard, and once you start you won’t be able to stop!

Get in workout mode with new gear

Treat yourself to some new sports gear. Feeling comfortable is top priority, but so is looking good. Wearing clothes that complement your figure while working out will make you feel a lot more relaxed and confident about going to the gym or getting out of the house.

Get your playlist right

Make sure that your playlist fits your workout; by alternating fast and slow songs these will help to set the pace for your interval training or if you are running a long distance, start slow and speed up!

Be consistent

Set a goal that you can achieve and stick to it. Go for a 30-minute walk at lunch, take the stairs or cycle to work. Whatever you do, make sure you keep going. Eventually, it will become a habit that you won’t have to think about.

Bring a friend

Forget about sitting on the sofa eating snacks alone. Getting a friend to come with you to the gym or a workout class will keep you both motivated and give you time to socialize!

Try group exercises that are fun for you

You might enjoy dancing or aerobics. Get a friend to come with you regularly and then you can hold each other accountable. This way you can socialize and have fun at the same time!

Get yourself a pooch!

Dogs bring so much to your life, and since they need at least one good walk a day—ensuring a daily walk at the very least!

The final trick is to avoid setting unrealistic goals! If you set yourself up to fail, you decrease your chances of continuing to exercise. We’re not saying to think small, just think realistically. Even a goal of taking the stairs every day instead of the elevator helps jumpstart your activity. The smallest bit of exercise helps!

Reward yourself

Make sure that you reward yourself for the workout that you do. If you are exercising regularly, you will have more energy and feel better—but you also deserve a tasty treat every now and then!